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Illinois State embraces fitness for all ages, ability levels, and body sizes. Find an activity or activities you love doing so you will continue a life-long journey to enhanced wellness.

It is crucial to remember whether you move for five minutes or 50, regular physical activity is important. Exercise reduces your risk factors for chronic illness, helps you sleep better, reduces stress, and improves body image. Plus, we all just feel better when we're moving on a regular basis!

Complete the PAR-Q and You to assess your physical readiness:

American College of Sports Medicine and American Heart Association Guidelines

  • Engage in moderately intense cardiovascular activity 30 minutes a day, five days per week; Or
  • Choose vigorously intense cardiovascular activity 20 minutes a day, three days per week. Cardiovascular activities can include the following: walking, running, biking, swimming, fitness classes (Zumba), rollerblading or dancing; And
  • Perform eight to 10 strength-training exercises, eight to 12 repetitions of each exercise at least two times per week.
  • Moderate-intensity physical activity means working hard enough to raise your heart rate and break a sweat, yet still being able to carry on a conversation. It should be noted that to lose weight or maintain weight loss, 60 to 90 minutes of physical activity may be necessary. The 30 minute recommendation is for the average healthy adult to maintain health and reduce the risk for chronic disease.
  • Before beginning any activity we recommend getting permission from your physician or healthcare provider. It 's important to listen to your body for signs of overuse and be sure you are responding to the activity without doing any harm.

Walking to Wellness

Walking is a great way to introduce physical activity into your daily life. Learn more about our Walking to Wellness program.

Campus Walking Map

Pocket-sized walking maps are available from Health Promotion and Wellness. The maps have four different routes of varying lengths around campus. The map folds down to fit conveniently into a pocket or wallet. Maps can be picked up in McCormick 187 or viewed online.